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Every week, I have 4 weight-lifting sessions and 2 cardio sessions that look like this: Day 1: Chest, back, biceps, triceps, shoulders (2 hours) Day 2: Legs and abs (1 hour) Day 3: Cardio (20-30 min jogging/cybex) Day 4: Chest, back, biceps, triceps, shoulders (2 hours) Day 5: Legs and abs (1 hour) Day 6: Cardio (20-30 min jogging/cybex) Day 7: Rest MOTIVATION The last major contributor to my weight loss was using motivation to help me stick to my diet and exercise plan